Triathlon is an exciting and challenging sport that requires participants to complete three disciplines - swimming, cycling, and running - in succession. While triathletes often excel in one or two of these disciplines, many struggle with the swim, especially beginners.
For new triathletes, the swim leg can be daunting, especially if you're not an experienced swimmer. But with the right training plan, you can build your swim endurance, strength, and confidence.
In this article, we'll provide you with a few tips, strategies, and workouts for triathlon swim training for beginners.
Tip 1: Start Slow and Build Gradually
If you're new to swimming, it's essential to start slow and build gradually. The first step is to get comfortable in the water. Start by wading into the shallow end of a pool, and practice floating and breathing.
Once you're comfortable, begin with swimming short distances, such as 25-50m, and take breaks as needed. Gradually increase the distance, until you're able to swim 500m or more at a stretch.
Remember, swimming is an endurance sport, and building endurance takes time. Be patient, and don't push yourself too hard too soon.
Tip 2: Focus on Technique
Swimming is a technique-driven sport, and improving your technique is critical to becoming a more efficient swimmer. Poor technique can lead to fatigue, injury, and frustration, so it's essential to focus on improving your form, body position, and breathing technique.
Here are some tips to help you improve your swimming technique:
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Practice your body position: Your body position in the water is essential for swimming efficiently. Practice lying flat in the water, with your face down and your hips up.
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Keep your head down: When swimming, keep your head down and your eyes focused on the bottom of the pool. This will help you maintain a straight line and improve your body position.
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Use your hips: Your hips are the engine of your swim stroke. Practice rotating your hips as you swim, to help propel your body forward.
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Breathe regularly: Breathing is an essential part of swimming. Practice breathing every two or three strokes, and make sure to exhale fully underwater.
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Use your arms effectively: Your arms are the primary propellers in swimming. Practice pulling your arms straight back, using your lats and your core to generate power.
Tip 3: Incorporate Drills
Swimming drills can help you improve your technique, build strength, and develop muscle memory. Here are some drills that can help you become a more efficient swimmer:
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Kicking on your side: Lie on your side in the water, with one arm extended above your head and the other arm resting at your side. Kick your legs to propel your body forward, and switch sides after a few strokes.
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One-arm swimming: Swim with one arm extended in front of you, while the other arm rests at your side. Switch arms after a few strokes.
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Bilateral breathing: Practice breathing to both sides while swimming. This will help you develop balanced stroke and avoid fatigue on one side.
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Pull buoy swimming: A pull buoy is a floatation device that you place between your legs, to help you focus on your upper body technique. Swim with a pull buoy between your legs for a few laps, and then remove it and swim without it.
Incorporate these drills into your swim training plan, to improve your technique and build strength.
Tip 4: Train Open Water Swimming
Most triathlons take place in open water, like as a lake, river or ocean. Therefore, it's important to train in open water to prepare yourself for race day. Swimming in open water presents different challenges, such as currents, waves, and the absence of lane lines.
Here are some tips to help you train for open water swimming:
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Practice sighting: Sighting is the act of lifting your head out of the water to see where you're going. Practice sighting in a pool, by lifting your head every few strokes, and then practice in open water.
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Practice in open water: Find a safe and open water venue to practice swimming in open water. Start by swimming short distances, and gradually increase the distance.
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Practice with a wetsuit: Wetsuits provide buoyancy and help you stay warm in cold water. If you plan to race in a wetsuit, practice swimming in it during training.
Tip 5: Follow a Training Plan
To make progress in your swim training, it's important to develop a training plan. Your plan should include a combination of endurance, technique, and strength training. Here are some tips for developing a training plan:
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Set goals: Set realistic and achievable goals for your swim training. For example, your goal might be to swim 750m without stopping.
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Schedule your workouts: Schedule your workouts in advance, and make sure to include a variety of drills and workouts.
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Monitor your progress: Keep track of your swim times, distances, and technique improvements. This will help you see your progress over time and make adjustments to your training plan.